Tuesday | March 6th

This workout is not for time or reps. Goal is to improve your Muscle-up skill and speed.

Partner WOD:

Teams of 2

3 rounds for time of:

Row, 400 m

Plank Hold

Row, 200 m

Hollow Hold

Partner A rows 400m while Partner B holds a plank
Upon completion Partner B and Partner A switch: Partner B now rows 400m while Partner A holds plank
Partners will switch again and the 200m/hollow hold, set begins and is performed the same as the previous set

This complex is performed for 3Rnds (each partner will row 400m/200m 3x and hold plank/hollow 3x)

Note: If the partner performing plank/hollow hold drops the other partner must stop rowing and can only begin again when the plank/hollow hold is re-established